medicine ball catch and overhead throw

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.

2. 2

   Step 2: Bend your knees slightly and engage your core.

3. 3

   Step 3: Lower your body into a squat position, keeping your back straight and chest up.

4. 4

   Step 4: Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.

5. 5

   Step 5: Release the ball at the top of the movement and catch it on the way down.

6. 6

   Step 6: Lower your body back into the squat position and repeat for the desired number of repetitions.